I just finished workouts #2 as well. That bicep block creeps up real fast. My biceps were smoked during the stimulate phase and couldn’t complete all reps. I’ll have to decrease weight next time.
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Dr Darden, thinking ahead. After the 4 weeks do you advise taking a week off? I have a 10 day vacation planned when it’s over and I can certainly take some bands along and get some work in but didn’t know if a week off would be good.
Also, a couple exercise questions. My gym’s leg extension and leg curl machine is currently broken. What I can substitute there? And I’ll be working out in my garage Saturday for workout three and don’t have a leg press. Can I do squats instead? Or maybe DB or Goblet squats and vary my stance width?
After 4 weeks, a week off would be a good idea. You can substitute squats for leg presses. Plus, sissy squats would work for leg extensions.
Thank you!
First workout completed today.
The pump is incredible from this. Did not expect that with a short workout. Post workout I can still feel my lats pumped up a bit.
Hardest part of this so far is not going to failure. I used to take the majority of my sets to failure. I am looking forward to seeing what difference this makes.
Edit: Starting weight 290 lbs at 6’3. Will add measurements when cold later tonight.
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I completed my 2nd workout late last night, which includes Lats again. I woke up feeling like I could completely flex and feel my lats. Also, experienced my first bicep cramp just a bit ago.
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Those are loads of fun.
Finished my second workout this morning. 7 hours later and my biceps, shoulders and lats are still feeling pumped. I have a feeling my calves will be sore tomorrow…Workout took 32 minutes in fairly empty gym… Drank my surge as precriped and felt energetic through out the workout had no problem completing all reps and sets… Although I did go light still felt a great pump.
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I usually don’t like to alter a program or add extra exercises, but I always have to end my workouts with an ab exercise… After my first workout out I used the protocol on the Hammer ab machine. It is just like the old Nautilus ab machine were you are basically doing a double crunch knees to elbows. I love this machine… This is what I did and my abs were sore the next day… Will any ab exercises be added to the second half of the program?
PUMP - 30x10 on the Hammer Ab machine, crunches x10, 30 x10 on the Hammer abs.
STIMULATE - Hammer abs 20x8
FLUTTER - Hammer abs 10x20 secs
Abs were pumped and tired after…Thoughts?
I do not think you need an Ab block at the end of this workout. But I understand why you did it. I’d like to hear what some of the other Surge trainees have to say about directly working the abdominals?
Loving the challenge so far. The Surge has truly been awesome, I really enjoy sipping it on the rest days too. I like that I feel “full” and big around the clock. Like my arms are just splitting my sleeves at all times.
I don’t do much ab work, but I had done it at the end of leg day. 3 ab crunch sets kneeling at cable machine (one side of a cable crossover machine.)
I was thinking about doing a couple ab crunch sets as a warmup for the workout on two of the workout days each week.
Ok I just got done with my first one and will add to the log later. The lemon flavor is really good. Biotest tends to always nail the flavoring so I’m not surprised but great and refreshing on these super hot Midwest days.
Workout: Yeah I immediately went a bit lighter than I first figured. That fatigue accumulates faster than expected because I often use short rest periods but not this short. But damn that pump was something else. Feels like someone took an air pump to my muscles.
I usually do one maybe two exercises 3 or 4 times a week. I’m not always super consistent sometimes I forget about them to be honest. We just got rings in though and I’ve been doing some flutter planks on them that I’ll probably continue from time to time.
I already have what I call “strongman gut”. My ab wall is thick so any serious ab training would just distend it further. I have rarely done an training in the past but I also have never been lean enough for a six pack to show so 
I don’t know the name of the exercise, but for the last 3 months I have been doing this primarily as a hamstring exercise, where I raise my body from a pivot point just above my knees, where my hamstrings are doing most of the work. At the same time I am working the lower back.
My leg curl strength increased a couple reps that corresponded to the addition of that 45 degree lower back extension machine.
Measurements - cold 
Waist at Belly Button: 43”
Arms: 19”
Forearm: 16”
Thighs: 28”
Chest: 50.5”
Lifetime natural
On the legs portion tomorrow, since I’m limited to squats as I don’t have a leg Press, will I just use different foot positions for squatting? Very excited for tomorrow’s session.
Yes, use the squat with wide, narrow, and medium foot positions.
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I have a question on Surge and hydration. Will it help keep you hydrated in extreme heat or do you still need to drink the same amount of water as before? I see examples where it kept people hydrated but also suggestions to drink water after. I was never a huge water drinker and in the Mil we considered you not conditioned if you had to. The more fluid I drink the less I eat but it takes a lot in this heat.